ING Half Marathon Race Report

Another successful 13.1 miles in the books. Another PR in the books. What can I say? I am loving this season. I just need to keep it together for the next 8 months!!!

So I woke up Sunday morning at 4:45. I could tell there had been a substantial temperature drop...I could also hear rain. My first thought was to just stay in bed and sleep-in. It sounded like a solid plan. But, alas I ventured out of bed and began the fuzzy march to the kitchen in search of a banana and a sports drink

I arrived downtown around 6:15. I debated whether I wanted to stay in my warm car until the race began or if I needed to get moving. The full bladder dictated that decision. I made my way into the CNN center where I found masses of other miserable athletes hundle together. I carved out a space on the floor for some stretching and took in my pre-race routine. Twenty minutes later, I shed the layers and braved the blissful outdoors. Wow it was cold. Some people were wearing garbage bags to shield themselves from the wind. People are weird.

I realized that the bag drop and my corral were on opposite ends of the starting line AND that I had to navigate between 15,000 people crammed into a small area. I finally made it down there and got that situated only to have enough time to jog back to my corral. I entered the corral and instantly found a few friends. We quietly huddled together demonstrating our I have to pee or I am trying to stay warm dance.

Finally, the gun went off and we were loose. The course began in downtown Centennial Olympic Park and made its way down to Georgia State before going up Piedmont. The first few miles went by quick. My first mile was sub-8....a bit too fast. I backed off for a moment during mile 2. I was ok running at an 8' pace, I just wanted my body to settle into a particular pace.

The route went down through the old Fourth Ward and the historic Auburn Ave before winding its way to Little 5 Points. I was alternating between water and gatorade at each of the well staffed aid stations. By the end of mile 4, I knew I was slightly ahead of schedule and that my race strategy called for me to pick it up over the next 2 miles.

Luckily, I knew this area really well and was able to drop about 20s off my pace during mile 5. I slightly misjudged mile6 but maintained an accelerated pace. I took a gel at the half way point and knew that I was about 3 minutes ahead of schedule. There was a sense of jubilation and fear. My concern was the final two miles. Was I pushing it too much?

After you left L5P, you made your way to the Carter Center, Freedom Parkway and the Highlands. When I hit the highlands, I picked up the pace again. Runners are funny about this. No one wants to get passed so when someone picks it up....you try to go with them....ego prevails. That was the case here. Most of them were recovering from the hill and were too gassed at that point to move quickly. I had a little cheering section as my friend Kristi came out to watch the race.

I definitely picked up the pace during miles 8 & 9. Again, I slightly misjudged mile 10 as we entered Piedmont Park. Nonetheless, I had another cheering section(Lindsay, Brady and her father) waiting on the corner of 10th and Juniper. This was the first moment in the race where pain and fatigue were setting in. I knew that I was WELL ahead of schedule but still wanted a conservative approach to the final 3.1 miles.

The hill at 5th Street took some steam out of me. I decided to power up it and recover on the flat. As we approached Georgia Tech's campus, people were dropping like flies. I chuckled for a moment that they have no clue what is coming their way. At mile 11, I caught my second wind...and felt great.

Without intentions, I dropped the gauntlet and began running. The hill coming out of GT was brutal but I had my legs again. I vowed to not get passed over the final 2 miles. I powered up the hill bypassing the final aid station as other were dying for nutrition. I hit the mile 12 mark where I passed a friend Kraig. He had blown up and fell apart in the final 2 miles. That was my fear all along.

I kicked it into high gear for what was the longest mile of all time (1.3 miles). Marietta Street seemed to stretch on forever. I took on the incline at an increased pace and prepare to hit 13.1 with sheer excitement. Imagine my disgust when my watch measured 13.1 miles and I still couldn't see the finish line. The course measured long. Fuckers!

Finally, at what measured 13.27 miles, I found the finish line. My official time 1.42.32. That is nearly 10 minutes faster than Mercedes. And in all actuality, my 13.1 time was 1.41.43 or 7.47 pace. Incredible.

I grabbed the nearest water and chugged it while catching up with Chris and awaiting Kraig's arrival. The weather was miserable and the chills set in quickly. I retrieved my clothes and stretched out on the street. I ran into a few other friends before deciding it was too cold to stick around. Sorry peeps...I'm out.

Overall it was a great race. Several people had a horrible experience last year in this race and ING made a number of improvements...most notably more aid stations that were fully staffed. Also, crowd support was great given the conditions.

My only two gripes were that the course measured long. .17 of a mile might not seem long but that is about a minutes time and just short of a quarter mile. I have already found 3 other people who measured the course exactly the same. The second gripe was the finish line. You had to twist and turn through the park, navigating 90 degree turns. I found this annoying at the end of the race.

I couldn't be more than thrilled with my performance. I better than executed my race strategy. I still think I raced it somewhat conservatively and that I could break 1.40 if given the opportunity again. I also raced it smart. People spend a lot of time taking steps that they don't have to....they go wide into a turn....run to the other side of the road for the aid station....run around people. Not me. I took what I felt was the shortest route possible. I stuck to the inside. If an aid station was on the other side...tough....I will get the next one. Racing is all about cutting the corners. I felt like I did this all throughout the race.

Overall chip time 1.42.31 (7.50 pace)
My Personal 13.1 time 1.41.43 (7.47 pace)
Overall 557/8569 Top 6.5%
Men 449/3784 Top 12%
Age Group 121/778 (Top 15%)

That is one of my strongest showings ever.

Lap (#)	Time (m:s)	Distance (mi )		HR (bpm)
				Avg	Max
1	7:55	1.00		149	158
2	8:08	1.00		154	160
3	7:54	1.00		155	160
4	8:07	1.00		158	165
5	7:40	1.00		158	162
6	7:39	1.00		158	163
7	7:52	1.00		157	165
8	7:31	1.00		158	164
9	7:28	1.00		155	160
10	7:49	1.00		158	163
11	7:25	1.00		160	165
12	7:39	1.00		160	164
13	7:22	1.00		164	167
14	1:58	0.28		166	170

Pre-ING musings

This may come as a surprise to many...but I don't like running. Really. I do NOT like running. I don't like all the aches and pains. I don't like that when I walk down the hall, my legs feel like they could buckle and I would just fall over. I don't like the feeling of knowing that I have to run 13.1 miles on Sunday. Alas, it goes on.

I have always been a runner. I have that long lean build. For as long as I can remember, running just came naturally. I was that hyper active kid that asked to run laps during soccer and baseball practice. Track and cross country were social outlets for me to demonstrate the ability. However, while gifted with the ability to run and run well, I wouldn't call it an innate skill. I have to work and work hard at it. A lot of it is mental but I don't have that natural speed.

I have been ready for the ING half marathon to come and go. I am tired of focusing on running. But I set this as an "A" race so my prep needs to be dead-on. Since Mercedes, I have focused exclusively on speed. I cut back on my long weekend runs. When the tornado hit downtown, it hit all along the course. My plan was to go run the route a time or two. Oh well. I know most of the course from previous races. I guess I am ready as I will ever be. I just need to believe in the concept of base building!!!

The course is relatively flat...or so it appears. People think these races are the easiest. I beg to differ. It is never really flat. Granted I don't have to climb up Greensprings in this race but there are a number of false flats and general inclines....including the final 2 miles of the race going up. I recall running this section 6 weeks ago. It sucked. Big time.

So my primary goal is to run sub 1:50
My "A" race prediction would have me run 1:44:49.
Most likely I will be in the 1:45-1:50 time period.

I am flirting with the idea of developing a race strategy. Most times, I start out conservative and attempt to build over the course of the race. Most inexperienced people do the opposite. They go out too hard and are gassed by the end. The trick in this race will be the final three miles. I think people will be dropping like flies. I am tempted to stick with my general race philosophy. The downside to that approach is that I often feel like I left a lot out on the course. I don't give the race 100%. I hold back too much. But if I am still fresh at mile 11 then I will make my move toward the end when others are struggling. But is it too late.

To execute that plan requires a moderate approach to the middle of the race. My analysis of the course demonstrates that miles 5-6, 8-10 are the easiest. Those are truly flat or downhill. I am tempted to pick up the pace at those points and push it a little harder, attempting slight recovery on the mile in between. Of course this puts me at risk of dying at the end of the race. It is a calculated risk...but one I am really evaluating.

As I said, it is all mental. But the physical execution of a plan teeters on detriment. There is a thin line between racing at 100% and blowing up. And I can't say that I can distinguish between the two until it is over. I know I can run sub 1:45. If I execute the above mentioned plan, I will likely finish at 1:43. I know this is possible...just need to execute properly.

Here are my *very* optimistic thoughts and hope for the race.

A	B
0:08:20	0:08:30
0:08:10	0:08:15
0:08:10	0:08:15
0:08:10	0:08:15
0:07:45	0:08:00
0:07:30	0:08:00
0:08:00	0:08:00
0:07:45	0:07:50
0:07:30	0:07:50
0:07:30	0:07:45
0:07:45	0:07:45
0:07:55	0:07:55
0:07:55	0:07:45
0:01:00	0:01:00
1:43:25	1:45:05

Dollar - 1 Yap Yap Dog - 0

As a cyclist there exists an ad nausem list of concerns to undertake as your ride down the rode. You are on a 20 pound piece of aluminum with tires (or tyres for my British friends) that *may* measure 1.5 inches wide. One can deduce that the smallest thing, a rock for instance, can easily thwart your path of progression. Add into the mix the countless potholes, glass and debris that litter our streets and you can see that a cyclist must never let his or her mind wander.

One can control for most of those variables; however, the two that can't be controlled are vehicles and wild animals. Riding in traffic, especially in town, can be nerve racking. When the streets are busy, the cars are forced to come a bit closer than I would like. You never really get accustomed to a vehicle's side mirror coming within inches of your elbow at 45 mph.

The other is wild animals. Given the early morning departure, often in rural areas, it isn't uncommon to encounter a number of wild animals. I frequently see rabbits, deer, turtles (danger) and of course neurotic squirrels. I will never forget the gaggle of Canadian geese that stopped my progression (for minutes) as they honked all over the biking trail. They were content on not letting me pace.

But cyclists' true fear are dogs....both domestic and wild. When you hear that bark, you start mashing those pedals in an effort to speed away. In the rural areas, a dog will often jump off the porch and make a b-line on your projected path at nearly the same rate of speed. As a cyclist, you have two options. Try to speed up or equip yourself with some form of protection...a water bottle. I have hit a number of dogs before with the water bottle, giving me just enough time to get away safely.

Last night I had another run in with a dog. I was on a very light and casual ride through some of the neighborhoods close to where I live. A couple was walking their dog on the sidewalk when the dog decided he didn't like me approaching. At the last minute, the small dog lunged into the road after me. I feel the dog hit my right leg. I feel my rear wheel bounce over something (presumably the dogs paw). I hear the squeal of the animal. Fortunately, I quickly regained my steering and handling of the bike preventing another catastrophic wreck.

I look back at the dog only to hear the walkers yelling at me. I gladly slammed on my brakes and returned to the walkers to give them a piece of my mind. Nevermind that little Fluffy lunged into the street, into on coming traffic, nearly caused a wreck...it was clearly my fault. I told them that had I wrecked that I would be MORE than happy to let my attorney discuss the details of a settlement. I advised them to keep their dog on a shorter leash and out of the road. Personally, I don't care if the animal is hurt or not. That is of no concern to me. My safety comes well before their dog. I don't think they liked what they heard.

Let's just say Dollar-1; Fluffy-0

I think I found Nemo

My little flippers are tired tonight but things are really starting to click in the water. So far this season, I have put in the time in the pool and things appear to be paying off. I don't feel like I am doing anything differently but I feel much stronger in the water. I believe that I am gaining a better sense of how to glide through the water. My form is still not perfect but I am perfecting my pull on each session.

I think the biggest difference is that I am focusing hard on intensity. To swim fast, one must train fast. It seems like a simple concept, however, it doesn't necessarily hold true in the other disciplines. Swimming doesn't really take a toll on your body. One could swim every day without much need for recovery. Running certainly isn't that way....too many aches and pains.

So tonight I repeated a workout from a few weeks ago. It isn't exactly a perfect analysis but I will take gains where I see them. The previous workout was in the morning and I usually don't have strong swims at 5:30 am. However, the gains are too significant to overlook.

	3.5.08	3.24.08
600	10.22	9.51
500	8.35	7.56
400	6.49	6.13
300	5.04	4.35
200	3.14	2.59
100	1.37	1.24

The brightside is that I still haven't been to my Masters class so I still get to learn how to swim!

Mar 24-30

Finally the ING half marathon has arrived. It is so difficult for me to structure my weeks accordingly when training for a road race. Since the ING was a *cough* top priority for me, then I have maintained my heavy run focus while incorporating swim, bike and strength when I could. It became increasingly challenging to incorporate strength and bike because of the fatigue they left on the legs. However, next week is a new day. Well sorta. I am kinda back onto a tri-training regiment but I race again in two weeks.

So this week is a bit of a recovery week as I want the legs to be fresh for ING. That (kinda) means I can skip workouts if I am tired!!! Plus, and MOST importantly, I can sleep in on Saturday morning.

M: 3000y swim (3000y swim)
T: 6x400 at 5kpace / 60' ride (B: 50'; R: 30' tempo)
W: 20' run / 4500y swim (3500y swim)
T: 30' tempo run (25' run)
F: 60 mile ride (48 mile ride )
S: 20' run with strides (2 mile run with stretching )
S: ING HALF MARATHON!!! (13.1 miles)

Well it was supposed to be a recovery week...but I think it was just slightly off of what I have been doing all season. Good, strong workouts for the week with the ING being the culmination.

Total training time 8h 50m

Bipolar Weather

I can't complain too much about the weather...however, I just want a steady temperature. It is odd to get sunburned on days you wear a jacket. Saturday morning started out chilly. By the midpoint of the ride, I shed the jacket and unveiled my slightly tan arms. 90 minutes later, they were red with sunburn. I still maintain my quality farmer's tan.

Then this morning is bitterly cold. I postpone my run by 3h to let it crawl into the 50s. Only then, do I get misled by the cool temps as the sun was beating down on me during the run. I went through a bottle of water faster than a kudzu in an open field. The final few miles left me greatly fatigued.

Just pick a temperature...I am fine with it.

****No lie. Less that 24 hours after I wrote this I experienced snow flurries in Atlanta.

Lactate Threshold Run

Yep. That time again. I nearly forgot about it this time around.

WU: 10:01, 1.18mi, 8:29 pace, HR 143
LT: 19:59, 2.71mi, 7:23 pace, HR 164
CD: 10:00, 1.03mi, 9:43 pace, HR 153

11/21 20:01, 2.50 miles, 8:02 pace
12/20 20:01, 2.71 miles, 7:23 pace
1/16 20:00, 2.74 miles, 7:19 pace
2/17 20:00, 2.74 miles, 7:19 pace
3/19 19:59, 2.71 miles, 7:23 pace

Hmmph! That isn't what I wanted to see. I really do seem to be hitting the wall on these. But the variables in the equation are always changing.

Yesterday's run was not good. I felt like crap the whole time. My HR was jacked up (presumably to my LT level as it should) and I was suffering from some GI distress. I did all I could to just hang on until the end.

I feel like I focused more on speedwork during the past month. I know I am capable of much more. At the 10k I did a few weeks ago, I held a 7:27 pace for 6.2 miles. I should be able to get my LT time down close to 2.9 for 20:00. Ok..time to shut up and train (SUAT).

40 Days and counting

Until what you may ask? Not until. Instead, I have trained every single day for 40 straight days. That is 40 straight days that I either swam, ran or biked. Not an off day to be found. My last off day was Feb. 8. That day I drove from Augusta to Atlanta and Atlanta to Birmingham. The only reason that became a rest day was because I didn't bring my wetsuit home to swim.

I was a bit shocked to see this be the case. Of course, it is misleading a bit....but not by much. I am sure there are a few days where I sandbagged a workout. Or days that were strictly recovery where I only ran 2-3 miles (I love those).

I am a bit surprised that my body is holding up. There are definitely days that kill me. It is usually Thursday. But in general, I am structuring my weeks in such a way that my legs get momentary reprieve and bounce back for the weekend.

I am just ready to jump 100% into tri-training. This last half marathon is killing me mentally and physically. I learned a valuable lesson and will never schedule a half mary this late into the season (who knew March was late). It just becomes too difficult to juggle training at that level with the biking. In 10 days I get to switch full time to tri-training. Of course that means 2-3 more hours a week...but I will be able to cut back the run and focus more on the bike.

Mar 17-23

M: 3150y swim (3000y swim)
T: Morning weights/6x800 at 10k pace (5 mi LT run)
W: 30' run / Riding 60' hills (3 mile run, 2500y swim)
T: 60' tempo run (24 mile ride, 1.25 mile run)
F: 30' run / 2500y swim (6 mile run )
S: 4h bike w/ 20' T-run (43mile ride)
S: 2h run (final long run!) (9.5 mile run)

Total training for the week: 9.5h training. Overall it was a good week. My body is extremely tired at this point and I am ready for ING to come and go. I think I deserve a much needed recovery week!

If it ain't broke...don't go fixin it

The superstitious side of me contends that if something is working in training then stick with it. It took me nearly two years to find a pair of running shoes that I love....not to mention a store that I love....Big Peach.

In 2006, I was introduced to the Asics Gel-Kayano XII. I initally balked at their $130 price tag but once I slipped them on, I knew they were an instant fit. I have now had two pairs of 12s, two pairs of 13s and I have an unused 14.

Say hello to my other family....the Kayano's....



They have treated me well. However, Asics had to go change something in the 14s and they don't wear like a glove. I haven't spent enough time in them to make any final conclusions. However, I can't help but to feel that there is a breakup on the horizon. To date, I have logged nearly 1400 miles in these shoes. When all is done, that number will be closer to 1800+. I certainly hope the Kayano's take it well.

When spandex attacks downtown

Tuesday I took part in the annual Georgia Rides to the Capitol. I have always been interested in this event but due to job obligations and logistics, I found it difficult to participate. This year I decided to take the day off and join friends in riding to and from Roswell.

The event is sponsored by a few local cycling associations and shops. In short, it is an effort to raise cycling awareness. There are a number of starting points but we all arrive downtown a few blocks short of the Capitol before descending to the steps. This year organizers estimated that about 1500 cyclists participated. This number was low due to poor weather conditions.

Nonetheless it was a great event. I decided to start in Roswell and ride the 46 mile roundtrip route. With dozens of police escorting us, we cruised down Roswell Road to Piedmont Road and through Georgia State. All the intersections were blocked off as we made our slow parade down there. At the Capitol we heard from Roswell Mayor Jere Wood and Lt. Governor Casey Cagle. We were served chick-fil-a lunch before heading back north.

Overall it was a great ride. The pace going down was a nice and casual 12 mph. On the way back, it quickly became a race as egos and vanity took over. I held my own but the hills of north Atlanta took it out of me. But we all arrived safely and it made for a fun event.

Here are a few pictures...

Approaching downtown....



the final approach...



Who is that lurking in the back?



Such a media whore....



blah, blah, blah, blah....

Weekend thoughts and musings

I had an opportunity to stop by the Concourse Triathlon Expo (CTEP) this weekend when I was in the suburbs. I always forget how easy it is to network in this community. The result? Well I might have just picked up my first sponsorship....and potentially a second.

I was talking with a guy that develops hydration and nutrition products. He is looking for athletes to test out his products. I wasn't overly impressed with what I tested at the expo but I used his product after my long run on Sunday and felt great all day. While the sponsorship doesn't mean much, it could potentially mean free nutritional products.

Second, I heard back from a sponsor I wrote a while back. Again, nothing big...just socks. He is interested in talking on the phone sometime in the next month when he gets back from overseas travel.

These two sponsorships may only result in about $100 a year but that is more than I have right now. But more importantly, sponsors bring more sponsors. Athletes wearing shirts stir up questions from other athletes and organizations. My goal this year is to perform at a level where I am capable of contacting a few sponsors next year and receive favorable outcomes. I will never score anything big...but a few race fees here and there can go a long way.

So for now, I will be an advertising whore for free gear.

Mar 10-16

Bike, bike, bike, bike.....

Mon: Yoga/2900y swim (2300y swim)
Tues: Georgia rides to the Capitol, 45 miles/ 3 mile run (46 mile ride)
Wed: weights / 4x1600 repeats (4x1600 repeats)
Thurs: 3 mile run/2000y swim (2000y swim, 15 mile ride, 2 mile run)
Fri: 55' tempo run (4 mile run)
Sat: 3-4 hour bike (5.5 mile run)
Sun: 2 hour run (40 mile ride)

Not the best week of training but I did get on the bike and logged nearly 100 miles. That left me pretty beat. My legs were really drained on Thursday and I think I pushed it a bit. By Saturday morning, I was dead and my long run was not going to happen. I was surprised how fresh I felt on Sunday's ride. It almost served as a recovery for me.

Body Transformation Challenge

1/14 164 lbs 8.0% bf
1/28 163.4lbs 8.0% bf
2/13 164 lbs 7.3% bf
2/26 162.6 7.6% bf
3/10 162 7.6% bf

Well I really thought I would see some improvement here. But honestly, I am not all that shocked. My diet is in the dumps again. But as workouts continue to increase in distance and intensity, the weight will begin to shed ever so slightly.

One of my favorite things to do is weigh myself before and immediately after a workout where I know that water/fluid loss will drive the results. One day last week I was 158 with 5.9% bf. Doubtful. That is called dehydration.

Despite cold weather, the training must go on...

Can I not catch a break on the weekend? I think I have had one good weekend for training this year. It either rains or is miserably cold. I can't ride in the snow or 30 degree temps. This weekend proved to be no different.

The plan was to run on Saturday morning, knock out my long run and bike up a few hours on the bike Sunday morning. Well Saturday morning it was snowing. I still wanted to run and not waste a day. I embarked upon a brief 4 miler to maintain my fitness. It was miserable. The winds were kicking 20+ mph and it was pushing me around. I didn't see the point of running any further. I told myself that I would still ride in the morning and try to make up my run Monday evening.

Well with day lights savings, Sunday morning didn't quite warm up as quick as possible. I had plans in the afternoon despite calls for upper 50s. Imagine my disdain when Sunday afternoon turned out mid-60 temperatures and I was stuck in a car.

Since I felt it was still too cold to ride Sunday morning, I went for a run. The wings, burger and beer were still sitting heavy in the stomach. I told myself that if I could manage 8-10 miles at a slow pace I would be thrilled. It would suffice for the long run.

Well wouldn't you know that I had the greatest run of the year...and I might be able to make an argument for the best long run of my life. I turned around at the 5 mile mark and knew that I was moving. In fact, I negative split the next 5 miles by nearly 2 minutes. When I got back to my apartment I still felt fresh so I kept moving. I will say that the final mile took it out of me.

Total run 12.5 miles in 1:45 (8:23 mile pace)

The key here is that I had 6 minutes to cover .6 of a mile and I would have equaled my Mercedes Half PR (1.51). That means I essentially set a new PR on a half mary training run....while staying in zone2. My HR never rose above 3.5. This gives me plenty of confidence to meet my PR at ING.

If I could sell my triathlon soul for long training runs at this pace, I gladly would. I can't express how happy I am to see my times improving like this. IMFL is still too far away but I can only hope I stay on this path for the next 6-7 months!!!!

Now, I MUST get on the BIKE!!!!!

Running Improvements

I am almost afraid to write this blog in fear that I will jinx myself but right now I couldn't be happier with my running. I still don't have a great feeling about ING and my ability to once again PR, but I know that I have a huge running base underneath me right now (4 months of solid running).

This week is evidence of how much I have improved. Tuesday, I went to the local track for a few half mile repetitions. I haven't been on a track in nearly six months. I would be remiss if I didn't take you back to my mindset for the day. Walking onto a track still gives me chills to this day. It was such a large part of my childhood and the memories of spending every afternoon running are innumerable. So anytime I step onto a track, I am flooded with emotions. I am also flooded with the desire to try to run 60s quarter miles only to find myself struggling to do it in 90s.

Tuesday's workout called for 5x800 at a 10k pace. I did the first two repetitions on the road en route to the track. Then I hopped on the track for the final three. My body was extremely fatigued from Saturday's 10k and Sunday's ride (it still is). I initially questioned my ability to hold a competitive pace for the duration of the workout only to be surprised at how effortless the first 4 repetitions were. The final rep drained me. However, I held slightly better than a 7:30 pace the entire workout.

Then yesterday, I had NO motivation to run. My body is seriously zapped of energy right now. I knew I didn't have the drive to do a 50' tempo run so I reluctantly decided to tackle a hilly route that takes me just over 50'. The legs were dead. There was NO power or torque to get up the hills. I decided to keep it at a casual pace instead of attacking. Imagine my surprise when I logged my workout and realized it was the 2nd fastest time I have ever run on that route. In fact, the fastest time was 3 weeks before Ironman when I was peaking. Compared to the last time I ran the route, I did it about 20s quicker and my average heartrate was 3 beats lower. That is a sign of significant improvement....especially considering it was warm yesterday and I thought my HR was high.

All in all, I am thrilled with my running success thus far. I need to be really smart over the next 6 months as I attempt to maintain my current level of fitness while increasing my speed and efficiency. If feels good to see positive gains and begin to feel competitive again.

4000y? They call me flipper

I think my shoulders, neck and upper back are in need of repair this morning. 4000y? Are you kidding me. I am making this week a swim focus. I feel the need to step it up and mentally this will prepare me for masters swim classes (next week, next week).

The Ironman swim is 4224 yards long. I guess there is something to said for the fact that I could probably complete that right now. However, I think 6 months is still plenty of time to work out the kinks. I believe that last season, I did one 4000y workout...it was brutal. Well this was no different.

I am still struggling to find a slower pace in the water. I tend to have two speeds. Fast and faster (comparatively speaking). So when workouts tell me to swim at 75% of pace, that is extremely difficult for me. But tonight I think I managed to do just that...and have enough in the tank for a final, strong push.

4000
WU: 300 (5.17, ) &
8x50 on 10" rest.
MS: All are done on a 1' recovery. 1x each:
- 1000 at 70% effort (18.31, 1.51 pace).
- 800 75% effort (14.54, 1.51 pace).
- 600 80% effort (10.52, 1.48 pace).
- 400 85% effort (7.03, 1.45 pace).
- 200 85% effort (3.17, 1.38 pace).
- 100 100% effort (1.25).
CD: 200

For those not counting, that is 80 laps. 1h 25m in the pool...ugh. It wasn't until I looked at this a bit further that I realized I did actually push it a bit more as time went on. The final 100 was definitely shocking.

I am more than happy that the body held up nicely. The shoulders are definitely sore and there is quite a bit of stroke correction that needs to occur. I know that I am physically strong enough to endure these swims. It would be nice, however, to learn how to swim with the water and not constantly fight myself with poor form. Next week I tell myself...next week.

For now I need to detox from all the chlorine!!!!

Mar 3-9

Mon: AM yoga/swim 4000 (yoga/4000y swim)
Tues: AM light spin /track workout (spin class/6 miles with speed work)
Wed: 3000y am swim / 3 mile run with strength (3mile run/3000y swim)
Th: 50 minute tempo/ 2500y swim (weights/6 mile hills)
Fri: 90' bike (if weather cooperates) (2100y swim)
Sat: 2 hr run (30' run)
Sun: 3 hr bike (focus on nutrition) (1:45 run)

Great workouts this week. My swim and run are solid right now. I failed to get on the bike....AGAIN....arghh! The weekend was yet again too cold to ride

February Training Totals

New month! February totals are ok. Nothing stellar. I was sick for about 5 days. All the totals except strength were an increase over January. Compared to last year, I am ahead of schedule on the run and swim....but well behind on the bike. March is a month of riding.

February's totals:
Bike:	8h 43m 57s - 136.4 Mi
Run:	12h 35m 32s - 85.77 Mi
Swim:	8h 03m 03s - 21700 Yd
Strength:	1h 40m
Yoga:	2h 10m

2008 totals
Bike:	18h 05m 41s - 247.6 Mi
Run:	25h 34m 41s - 166.91 Mi
Swim:	14h 22m 14s - 39200 Yd
Strength:	6h 10m
Yoga:	3h 50m

Great Weekend

Sunny and 70 all weekend. Could you ask for better weather. That being said, I wasn't about to miss out on the opportunity to spend nearly ALL weekend outdoors. Saturday morning CRR went well. I spent the rest of the afternoon driving around town look at potential condos and townhomes. That evening I managed to get my act together at run another 2.5 miles as a bit of a recovery plus additional mileage for the weekend.

Sunday was even better than Saturday. My legs felt like lead from the day before but there wasn't any notice soreness. I met Jonathan, Chris, Lisa and Greg in Roswell to embark upon the Mile High 55 route. I have ridden Roswell a number of times but I guess I forgot exactly how hilly it was. All of us minus Lisa did the CRR the day before and knew this route would challenge us.

The problem with taking on this route so early in the season is that none of us are in bike shape yet. 40-50 miles of flat training, working on our aerobic engines is what we really needed. Instead, we took on hills and focused on strength. Individually we paid the price. We kept the pace slow and conversational with stops about every 20-30 minutes to regroup.

I definitely felt tired but strong at the same time. I feel like I am much more of a climber than a sprinter. I hit most of the hills hard. Sure it took some out of me, but I like to work through that pain. As the day wore on so did we. I called it a day when we made it back to the cars right at 40 miles. I didn't see the need to do more. It was time to gorge on some Moe's...and maybe a milkshake :)

The funniest part of the day was when I got back and took my ice bath. After drying off, I looked in the mirror and my arms were completely sunburned. As in red. Even have a nice Garmin watch tan. As I sit here at work the next day, I can still feel the heat on my arms. Sweet!!!!

So overall it was a great weekend. I need to focus more on nutrition. I let this lapse a bit both days and it added to my fatigued, run down feeling. I knew I was low on calories yesterday and it made the ride that much painful. Looks like I will be ordering some Infinte sooner rather than later.

Chattahoochee River Run 10K

Well this season is off to a great start so far. I can't express how rewarding it is to physically and mentally experience a progression in training. I really think that if I play it smart, this could be a great season for me.

On a bit of a whim, I registered for the CRR 10k. I have said repeatedly that my focus between Mercedes and ING half needs to be speed. (though I can't help but to think I am shirking the long runs right now). Racing a 10k fit right into the training plan.

I personally think a 10k race is the hardest. Most people can run a 10k; but few can race it. For most the 6.2 miles is just outside the realm of pushing yourself 100% for 40-50 minutes. I am learning, quickly, more and more about what my body can really handle. I have only raced 2 10k's in my life. About 2 years ago I raced on and finished at 49:32. Back in December I raced one in Chattanooga and put up a 52:21 (I did this as an LT test, not a race)

The CRR 10k is one of the fastest 10ks in the south. It is flat and has two nice downhill moments that allow runners to hit unusual speeds. The winner typically runs sub-30 which averages to about 4:45 per mile...unbelievable. But what makes this race tough and misleading to most is that running downhill is a bit of a science. It is a quad pounding science at that. Can you let yourself go, increasing your cadence and foot strike or do you put the brakes on and slow yourself down? Most average runners can't differentiate between the two. Fortunately for me, I live in a hilly section of Atlanta and can practice.

I felt pretty confident that I would PR in this race. The 49:32 wasn't all that impressive (8:00 mile pace) and I would like to think that I have trained a bit over the past two years since then. Ideally, I thought I would finish around 48:00.

Results: 46:35, 7:27 mile pace. 34/100 in my Age Group and 387/1621 overall

Spilts:
mile 1: 7:37 HR 154
mile 2: 7:45 HR 163
mile 3: 7:41 HR 163
mile 4: 7:30 HR 165
mile 5: 7:26 HR 167
mile 6: 6:53 HR 167
.2(5) mile: 1.43 HR 173

I am very pleased with my time. I felt like I gave it 90% the whole time. I was hurting a bit but my breathing wasn't labored and I knew physically I could maintain my stride. I started out quicker than anticipated and spent too much energy in that first mile. I forced myself to back off during mile two in hopes to have a bit left in the reserve for the end. I still need to work on this during my LT runs. I have trouble holding back. I am strong enough to fight through it and hold on, but I need to work on getting strong as the race goes on.

So to PR by 3 minutes is exciting. My long term goal is to get my 10k time down to sub-45. After this, I think it is a bit more achieveable